Notes: Not a bad training day. I did have some minor back pain close to the end of my cycling, but I did a 25 mile yesterday so that’s not to surprising. Overall backs feeling better and I’m looking forward to being able to get back in the gym tomorrow. Also I start work with the new sports rehab trainer to help with my back and core problems.

Ok apparently I forgot to add the 6 egg whites I ate yesterday so this is off a little… which I guess would bring my protein up to about 65 g. I think that’s still to low. I think the calories are to low to. It’s gonna take me a while to work out the diet changes.

Wow, this is a really thorough journal you've started, how long does it take you to work out all the food stats? I'll be very interested to follow along with your progress, I love all the pictures and detail, and those quinoa stuffed cabbage rolls look great. Good luck!

_________________A man can live and be healthy without killing animals for food; therefore, if he eats meat, he participates in taking animal life merely for the sake of his appetite. And to act so is immoral.—Leo Tolstoy

Wow, this is a really thorough journal you've started, how long does it take you to work out all the food stats? I'll be very interested to follow along with your progress, I love all the pictures and detail, and those quinoa stuffed cabbage rolls look great. Good luck!

Thanks, I have a little practice at this. I track my diet on a phone app. Then I can log on to the site at the end of the day and just copy and paste my entire days stats. It's fast and easy.

Clearly I have some adapting to do when it comes to traveling, training and eating. I had to go out of town yesterday to pick up my new bike and of coarse that lead to eating out away from home. I should have done some research on restaurants! Switching to a gluten free, dairy free, vegan diet is going to make traveling a bit more difficult until I master eating out on this diet. I was so unprepared! I didn’t know where to go so I let the guys I was with pick and we ended up at a buffet. Ok first off I hate buffets because I imagine everything is contaminated by hundreds of people sneezing, coughing or breathing on the food. LOL, little paranoia maybe? IDK. So anyway I tried to choose carefully, I ate some fish, sweet potatoes and craw fish chowder. WHAT THE HELL WAS I THINKING!!! I ate dairy… I have no idea why I would do that. Every time I eat dairy the reaction I have to it gets worse and worse. I had a stomach ache before I even left the restaurant. It was such a huge mistake! This sorta worries me a little because October I have a lot of traveling to do and training so I need to figure this out quickly. *This mistake is so gonna **** me in training tomorrow morning!*

Running in a flash flood! LOL yeah not a good idea. This was a disaster.. My raincoat was useless! My phone kept falling out my pocket and resetting the run program. It took three times before I realized there was a hole in the pocket of my jacket. At least I wasn't the only idiot who attempted to get a run before the rain got to heavy. The ROTC boys were having to run in it to.

No lifting or cycling today and I’m not going to bother posting diet today. Also didn’t get any pics yesterday from training or traveling.. except a few cupcakes I stopped and bought. I will show you those! However I did not eat them! They are very pretty but so loaded with bad things! One of them was actually gluten free but even gluten free cupcakes give me a stomach ache so I don’t eat them.

Ok so I seriously fucked up my diet yesterday and I was not feeling better before my run today. If I felt like taking a day off running were an option this would have been the day! I felt like shit. Despite that I still managed a post injury PR. Normally I would feel good about that. But I know that I could have done better and not just because I fucked up and made myself sick. I had issues on this run. The actual work on this run was only two miles, so I should have been able to push harder and pull off better times. I just couldn't get my mind in the right place. I would focus on speed and then check form, then mind move to stress, checking injuries.. it was like trying to multitask while running. I couldn't simply check out or relax during the run. Nothing about it felt natural. It definitely hindered my speed. So I wasn't happy with this run PR or not..

I had the day off of back rehab and cycling time was spent getting my new bike fitted which took up most of the afternoon so I didn't make the gym yet again. I did mange to work in an hour long hike though.

Running - Longer MilesAug 15, 2013DISTANCE 10.00 miDURATION 2h:03m:19sAVG. SPEED 11:15 min/miMAX. SPEED 10:10 min/miCALORIES 1121 kcalHYDRATION 1.86LAVG. HEART RATE 144MAX. HEART RATE 158 Heart rate zone Duration RESTING (50 – 113) 1m:15s 1.WARM UP (114 – 126) 0m:11s 2.FAT BURNING (127 – 139) 13m:21s 3.AEROBIC (140 – 151) 1h:40m:40s 4.ANAEROBIC (152 – 164) 7m:53s 5.MAXIMUM (165 – 178) 0m:00sWEATHER CloudyWIND 5.6 mph ←TEMPERATURE 68°FHUMIDITY 88%Run Notes: This run went really good. Because I’ve been having trouble relaxing into my runs lately, I really wanted to just have a very relaxed run. I didn’t want to check out because I needed to keep my mind on the run but I needed the muscles to be relaxed through out the run. That slows my pace a little but I though it was necessary and it paid off I actually ended up with a slightly higher pace then I’ve been having on slower runs. The only issue I had on this run was the last 2 miles I developed pain in my left foot which carried through out the entire day despite icing and heat.

Recovery: Contrasting shower post run just to boost recovery & circulation. I also broke out the compression socks, which I wore most of the day. Iced my foot to ease pain and fight inflammation. Followed that up with alternating heat later in the day. Ended my day with hot tub soak in epsom salts.

Lunch - Quinoa & Mung bean stuffing??This was really easy cause I just jumped it all in a rice cooker with some water and let go for about 20 minutes. I’m not sure you’re really suppose to cook meals in a rice cooker but it worked really good.

I finally took the plunge.... I tried gluten free beer today. Red Bridge gluten free beer to be exact. *sigh* It wasn't as good as I hoped but it wasn't as bad as thought it would be either. So happy medium. My only real complaint is that it has a bit of sour bite to it that is a bit off putting to be. However It's def drinkable, at least it was once I was half way through the six pack. If I have to be gluten free I can live with it. LOL, ti's not like I found a lot of options, it was the only one in the store! Maybe others will come.. or more likely I will just keep drinking beer with gluten and die before giving in it up!!!

Running *I hated to end this run! If it I didn't have plans to meet up with mates for cycling I would have. Aug 17, 2013DISTANCE 4.51 miDURATION 48m:05sAVG. SPEED 10:40 min/miMAX. SPEED 8:55 min/miCALORIES 654 kcalHYDRATION 0.63LWEATHER Clear morningWIND 3.1 mph ↖TEMPERATURE 64°FHUMIDITY 93%64 degrees is very odd for us in August, a little freaky. There was actually a chill in the air and with the high humidity it made for interesting start to my run. Maybe it contributed to the extreme runners high I felt, IDK. I do know from the start of this run I could feel electricity in the air. The cool air and constant sweating sometimes makes the skin highly charged. I'm just sorry that for my best post injury run I don't have full stats!!! I don't do this often but I forgot my heart rate monitor.

This was a great ride not really a training ride though just hanging out with past team mates. I didn't track diet because we spent all day out and eating ... eating out, drinking beer and you know retelling stories that have really grown. LOL, You know the kind... Once I was attacked by cub who really didn't even get that close to OMG once I full grown bear tried to eat me and I had to kill it wine screw thingy!! That kind of thing.

Cycling - Trail Bike but I was riding on the roads. Testing to see if I can handle the hills before I hit actual trails. This was my first attempt at steep hills since my back injury. I want to try a road first that way if my back gave out I could bail in needed. I didn't need to. It went great, no back problems at all. I'll be testing a real trail ride tomorrow.

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